Self Congratulatory Bench Post

The'real'Guvnor

Session went as follows:

Low Incline DB Bench Press
15 x 60lbs
10 x 75lbs
05 x 90lbs

Thoughts - Shoulders tight. Feeling less than brilliant. Bit of a blocked nose.

Flat Olympic Bench Press
08 x 198lbs | 090kgs
05 x 253lbs | 115kgs
03 x 308lbs | 140kgs

Thoughts - Good. The 308lbs for 3 was very easy. Warm-up is now over.

Flat Olympic Bench Press
01 x 352lbs | 160kgs [very easy and fast]
01 x 396lbs | 180kgs [once again this was easy]
01 x 440lbs | 200kgs [new one rep max]

Thoughts - The 440 was an increase of 11lbs on previous max. The lift was good. It went down slow and under control and on the ascent it was smooth and not that slow. The only problem was clipping one of the spotter clips 3inches from full lockout which threw the bar a bit sideways but was not a problem regarding me closing out the rep.

Important point - Rep was a true RAW lift with no wrist wraps, no belt. Only a t-shirt and chalk was used.

I felt good.

Flat Olympic Bench Press
01 x 462lbs | 210kgs
I failed here but not badly, maybe I should have been more cautious and opted for 202.5 - who knows?!

We decided to do a burnout:

Flat Olympic Bench Press
15 x 308lbs | 140kgs
This felt so light. I got a light spot on the 12th-14th rep just to ensure I'd hit number 15. I paused 15 on the chest [as you do] and closed it out minus spot.

21 x 220lbs | 100kgs - best I've ever done and given all the above, respectable.

Finished off with dips.

Parallel Bar Dips
12 x Bodyweight
06 x Bodyweight
05 x Bodyweight

Feeling a bit sick now and shoulders are on fire, absolutely drained but at least a new max was achieved so my year has been a success. 440lbs is in reality more than I could have hoped for at the start of the year. 500 is now the goal as a lifetime natural. I weighed 258lbs or 117kgs today which is a touch inflated due to overeating all yesterday and the day before in preparation for the lift. My true weight is probably 252lbs or 114.6kgs.

Footnote: shoulders are fine now but if I cross an arm across my pec as in right arm reaching toward left delt etc. my chest is prone to some nice sharp cramping!

For the record measurements are as follows:

Chest - 50.50ins
Arms - 18.25ins
Quads - 29.10ins
Calves - 17ins
Forearm - 14.37ins
Neck - 17.32ins
Waist - 38ins
Weight - 18st6 | 117.2kgs | 258lbs
Bodyfat - 15% online based on weight, age, height, waist. My view under 18% how much, depends on the test!

walt

an animal.

Runfree

second that. Ure a pretty big guy I wreckon Guv.

My waist is only 30 inches and im 10.5 stone 5'11 tall. all i am is skin and bones(ok so I do have muscles cause i have been going to the gym for a year)

But ure huge

Runfree

Oh yea and I only bench 11 stone what ever that is in pounds. bout 67 kgs anyway. 160lbs??

Well not much from me. Just starting the protein and creatine though so hopefully in a months time there will be some improvement.

Lets hope for the best.

Neil3030

How tall are u Guvnor?